"Definitely worth the 30 min drive up!"

-Patricia Wang, Diablo CrossFit 




The 7 Sacred Rules at AllStar

At CrossFit AllStar we commit to live the following:

  1. I promise to do my best. My best will vary from day to day, minute to minute. But in that minute I will do my absolute best.
  2. If I can run, I run. If I have to walk, I walk. When I am forced to crawl, I crawl. Then I rest and live to fight another day.
  3. I may struggle, curse and cry but I will never quit.
  4. I will never criticize or beat myself up for what I can't do today. I will just try again tomorrow.
  5. I promise to believe in myself, beginning each workout with the thought that "I can do this!"
  6. I show up to my workouts because I am committed to my health. My commitment to health is an act of self-love.
  7. I acknowledge that my diet is the most important part of my program. The cleaner it is, the better I do.
CrossFit Journal: The Performance-Based Lifestyle Resource


Where is CrossFit AllStar? Waimea/Kamuela, Big Island, Hawaii

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Perfection is in the grace of the journey NOT in arriving at a particular destination.

“Some of us (perfectionists, especially) fuss sooo much over making the 'right' choice. But in life, all that's really needed, is to make any reasonably 'good' choice, believe in it, go through with it, and accept the consequences.”

This quote struck me as being so very true when it comes to nutrition. Unfortunately it was not sited with an author....Regardless, the point of it is epic.  There is no perfect, there is no one way, there is only the best you can do at any one given time, with any particular set of circumstances.  Our lives are these constantly evolving, forever dynamic creations.  For whatever reason, you may find yourself looking down the luau line at Uncle Kimos with not one "optimal" choice.  You gonna freak out, starve, and offend the entire family by refusing to eat any of it? Or will you adapt and accept that you will do the best you can with the circumstance you find yourself? Keep calm and carry on is my motto.  Do not allow the guilt for your choices haunt and poison your mind for the next week. Quilt and self loathing is BAD!!! Accept the nutritional consequences, whatever they may be, and make adjustments for the next time. Best adjustment to make to ensure nutritional success...eat optimally through out the day before you go, or bring a dish that is veggie and protein based.  There is no shame in piling your plate with your own creation and taking small helpings of the other offerings.  You win by supporting your nutritional goals and Auntie feels supported because you let her know how fabulous her sweet potatoes with marshmallows are...win, win.

Over the last few weeks several people have asked me the same question in different forms with the general inquiry being: what are my 'go to, I have no time to eat, let alone cook' foods.  During the weeks that I am working this is my reality for 8 days.  I am up to my eyeballs in food and not one moment to sit and eat any of it.  My top three below are how I survive, and thought it might be helpful for others too.


  1. Avocado. Wanna get fancy?  Add salt, pepper extra virgin olive oil and some chopped tomato.  Can be prepared, consumed, and cleaned up in less than 5 minutes. 
  2.  Banana with a mix of toasted coconut flake and macadamia nut butter. The coconut macadamia nut butter is the ‘fancy’ part here... Recipe to follow.  Want or need a little something extra? Add a square of 70/80% highly quality chocolate...  Good to go!  
  3. Turkey, bacon and kale.  I always have whole turkey breasts, the nitrate free ones from Costco, in my refer.  Pre-slice and it is always ready for a quick snack. Add to that, when ever I cook bacon in our house I make it a point to always squirrl away a few slices from my bacon vacuuming children so that when emergency food is needed, I have some goodness to find.  Left over bacon a few slices of turkey, drizzle with olive oil maybe toss in some fresh herbs of any variety wrap in your favorite kale or greens and go.

Toasted coconut flake and macadamia nut butter

 2 cups toasted coconut flake

1 cup toasted macnuts, preferably unsalted

3-4 Tablespoons melted coconut oil

1/4 tsp salt.  Omit if nuts are salted.

A Vita mixer or high powered mixer is needed for this to turn our really smooth. I have never used one of the nutri bullet things I have heard people talk about, but from the sounds of it, they may work too.  Just process in small batches.  Looking for a excuse to buy a Vita Mixer but can not justfy the purchase because you already have a blender...just try to make this in your blender and you might blow the motor, Vita Mix delema sloved.

Toast the coconut flake and macadamia nuts until golden on the edges and fragrant.  Place in mixer with salt and coconut oil.  Pulse on low several times until items are broken up.  Turn to high and blend until smooth. More coconut oil may be needed to help liquefy the mass, that's fine.  Place in refer to store.  Want something extra crazy good?  Blend in a few tablespoons of cacao powder or high quality chocolate.

References (9)

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  • Response
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  • Response
    Wow, I'm a lefty too and i dont know if all that it true but still WOW! i never knew all those ppl wer leftys cuz i aint american so yea. but still, nice work n u shudna put the jealousy part.... just sayin......
  • Response
    Response: Randy J. Gilcrease
    Purpose of education is that it removes the inequality from a society. Educated society treats all the members in a same way. Education develops the sense that no person is superior from any other person on any base unless educatio
  • Response
    Response: William V. Shelley
  • Response
  • Response
    The perfection of the journey will be correct. If the person has gone on the perfect journey. Then it means the person can be easy to arrival in time as well due to the perfection of the journey. Every should do journey for the learning some things.
  • Response
  • Response
    CrossFit AllStar - AllStar Eats - Perfection is in the grace of the journey NOT in arriving at a particular
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